WOD

Bear Complex:  1-2-3-4-5-6-7-8-9-10 (135#-115#-M/95#-85#-W)
Burpee Pull Up:10-9-8-7-6-5-4-3-2-1

For Time: 35min Time Cap
---------------------------------------------------------------------------------
Adv: Muscle Ups

Happy Halloween!

WOD

Weightlifting Posted in the Red Room:
------------------------------------------------
SWOD

Stone 2 Shoulder-4
Evil Wheel-10-20reps
2KB Thruster-8 @AHAP

x5 Rounds:
------------------------------------------------
Skill:

Muscle Up(Progression)-6
Handstand Hold-10-30sec(Free or Wall)

x4 Sets:
-----------------------------------------------
Conditioning:

Row-1000M AFAP
Power Clean-10 (115#-M/85#-W)
Thruster-20
Bar Facing Burpee-30
Wall Ball-60

For Time: AFAP
-----------------------------------------------

WOD

Back Squats 5x5 @80%
------------------------------
Swing(A)-50-40-30-20-10 Reps(70#-53#-M/44#-35#-W)
Burpee-12

For Time: 15min Time Cap:
-----------------------------------------------------------------------

CrossFit Seguin Crew

Saturday Crew SMASHED it!! #saturdaycrew #wodkillers #crossfitseguin #brockskillerwodz #trainingintherain

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 24, 2015 at 9:14am PDT

WOD

Dumbbell Bench Press-6 to Sub Max Reps
Barbell Curls-10 to Max Reps

x5 Rounds NFT:
---------------------------------------------------
Weighted Dips-10 to Max Reps
farmers Walk-200M(70#-M.53#-W)

x4 Rounds NFT:
---------------------------------------------------

Dumbbell Bench & Curls

Making some Gainz!! 2x80# Dumbbell Bench & Max Rep Curls. #lastset #warriorwednesday #gainz #dumbbellbenchpress #curlsforthegirls #crossfitseguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 28, 2015 at 9:07am PDT

WOD

400M Run
Burpee Braod Jump-100ft(50/50)
Wall Ball-12(20/14-10ft All)
1 Arm Snatch-10L/10R(70#-53#-M/44#-35#-W)

AMRAP-22min:
------------------------------------------------------------

Run, Ruck, Lift...It's What We Do!

WOD

Weighted "Cindy"

Weighted Pull Ups-5
Weighted Push Ups-10(45#-M/35#-W
Weighted Pistol-12(6/6-Alt)

AMRAP-30min:
------------------------------------------------

Weighted "Cindy"

Weighted variation of "Cindy": Weighted Pull Ups-5, Weighted Push Ups-10, Weighted Pistols-12(6/6). #playtime #gainz #CrossFit #crossfitseguin #weightedpullups #weightedpistols #weightedpushups

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 10, 2015 at 3:29pm PDT

WOD

EMOM 10min:

Clean + Thruster+ Jerk (1+1+1) @70%-80% of C&J 1RM
-----------------------------------------------------------------------
Double Unders-40
Deadlift-40(95#-M/65#-W)
Hang Power Clean-40
Push Press-40
Barbell Overhead Lunge-40
Wall Ball-40

For Time: 20min Time Cap:
-----------------------------------------------------------------------

Reverse Barbell Turkish Get Up

Reverse Barbell TGU...getting my SWOD on! #CrossFit #turkishgetup #barbell

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 23, 2015 at 6:58am PDT

WOD

Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
SWOD:

Sandbag Ground to Shoulder-10(5L/5R)
Swing(R)-15 Unbroken(88#-M/70#-W)
Reverse Turkish Get Up-3L/3R(KB/BB/DB)

x5 Rounds:
----------------------------------------------------------
Skill:

Rope Climb-3
HSPU-4-8reps(Strict)

x4 Rounds:
----------------------------------------------------------
Wall Ball-20
Push Up-40
Jumping Lunge-40
Swing(A)-20(53#-M/35#-W)

x4 Rounds AFAP:
----------------------------------------------------------

Flex Friday

Wade C.

WOD

Back Squat: 70%x7-10reps(2sets), 75%x5-8reps(2sets)
------------------------------------------------------------------
Power Clean-4(165#-155#-M/115#-105#-W)
lateral Burpees-8
Front Squats-Max Reps with Remaining Time

90sec(45sec Rest) x6 Rounds:
-------------------------------------------------------------------

WOD

Bench Press-3-6reps @80% x6sets
-------------------------------------------
2KB/DB Alternating Military Press-10 to Sub Max Reps
Supine Ring Rows-15-30reps
Dips-8 to Sub Max Reps

x 4 Rounds:
---------------------------------------------

Bench Press Gainz!

#crossfitseguin #brosession #liftheavy #gainz #PhotoGrid

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jun 11, 2015 at 5:01am PDT

WOD

Clean-4 @80% (Squat or Power)

Every 90sec x6 Rounds:
-----------------------------------------
Muscle Up-6
2KB/DB Thruster-8(53#-44#M/35#-30#-25#-W)

AMRAP-12min;

Then;

2min Max Reps: Eight Count Bodybuilders
-----------------------------------------------------

WOD

800M Run
Wall Ball-50(20#/14#-10ft All)
Burpee-30
Hang Power Clean-20(135#-115#-M/95#-85#-W)
Burpee-30
Wall Ball-50
800M Run

For Time: 35min Time Cap:
-------------------------------------------------------------

GoRuck Tough Challenge 2015

Tony and Jesus after completing the GoRuck Tough Challenge in San Antonio

WOD

"Chipper"

400M Run
Double Under-120
200M Run
Squats-100
200M Run
Butterfly Sit Ups-80
200M Run
Burpees-60
200M Run
Clean and Press-40(95#-M/65#-W)
200M Run
HSPU-20

For Time: 30min Time Cap:
---------------------------------------------

WOD

Weightlifting Program Posted in the Red Room
----------------------------------------------------------
SWOD:

Dumbbell Bench Press-6-12reps
Med Ball Slam-25(25#-M/18#-W)-Max Effort
Sled Push-140ft(70/70)-1.5x BW

x5 Rounds:
---------------------------------------------------------
Conditioning:

Wall Ball-50-40-30-20-10 Reps(20#-M/14#-W-10ft All)
400M Run

For Time: AFAP:
---------------------------------------------------------
Friday Evening Open Gym Times: 4pm-8pm

Flex Friday at CrossFit Seguin

Liz G.

WOD

Front Squat:
60%x3
70%x3
80%x3(2sets)
85%x3(2sets)
---------------------------------------------------
800M Run
Burpee-30
Thruster-30(135#-115#-M/95#-75#-W)
Back Racked Lunge-30(Total-Alternating)

For Time: 15min Time Cap:
---------------------------------------------------

Front Squat Technique:

WOD

Z-Presses-5-10reps
Wide Grip Pull Ups-8-12reps
Deadlift-6-8 T&G Reps @75%(Add Weight each Set)

x5 Rounds NFT:
-------------------------------------------------------------------
Finish: 1000M Run

Z-Presses & Deads!

Z-Presses and Deadlifts...getting some work in before class. #zpress #Deadlift

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 13, 2015 at 3:01pm PDT

WOD

Snatch-3 @80%

Every 90sec x6 Rounds:
------------------------------
1min Break: Then;
------------------------------
Snatch 3-5 Singles @85%-95%

4min Time Frame:
------------------------------
Deadlift-4(135#-M/95#-W)
Hang Power Clean*-6
Front Squat*-8
Double Under-40

AMRAP-12min:
---------------------
*Hang Power Clean & Front Squat-Unbroken(5 Burpee Penalty for each Drop)

Stay Motivated!

WOD

Weighted Pull Up-10
Burpee Broad Jump-140ft(70/70)
Weighted Push Up-20(35#/25#)
Bear Crawl-140ft(70/70)

AMRAP-30min:
------------------------------------------

Hard Work=Results

WOD

Hang Snatch(Squat or Power)-5 (135#-95#-M/95#-65#-W)
Bar Facing Burpees-10

AMRAP-5min

2min Rest: Then;

Power Clean-7 (135#/M/95#-W)
Pull Up-14

AMRAP-5min

2min Rest: Then;

Box Jump Over-9(24"/20")
Wall Ball-18(20#/14#-10ft All)

AMRAP-5min:
-----------------------------------------------------------------------

Flex'n

Angelica and Moni after a tough Friday Morning EMOM at CrossFit Seguin!
------------------------------------------
TKC-CrossFitSeguin
2331 Hwy 46 N.
Seguin, TX 78155

Contact us for a FREE week of  training: crossfitseguin@gmail.com 

WOD

Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
SWOD:

Sandbag Get Ups-12(6L/6R)-AHAP
Evil Wheel-15-20reps
Farmers Walk-140ft(70/70)@BW or BW+ Each Hand

x5 Rounds(4R with Skill Work)
----------------------------------------------------------
Skill:

Rope Climb-3
DB Floor Press-Sub Max Reps

x4 Sets:
---------------------------------------------------------
Conditioning:

800M Run
Double Kettlebell Thruster-12(2x70#-53#-M/2x44#-35#-W)
Target Burpee-12

x4 Rounds For Time: AFAP
---------------------------------------------------------

SWOD Time! Sandbag Get Ups & Farmers Walk

Knocking out the Open Gym SWOD at CrossFit Seguin! Sandbag Get Ups & Farmers Walk. #swodkilla #strongman #crossfitstrongman #fridayswod #crossfitseguin #fridayopengym #riseandgrind

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Oct 9, 2015 at 8:15am PDT

WOD

Back Squat-5reps x4sets @80%
---------------------------------------
Wall Ball-3-6-9-12-15-18-21..Continue by 3's each Round(20#/14#-10ft-All)
Squat Clean-3(155#-M/110#-W)

AMRAP12min:
---------------------------------------

Clean Up Your Squat with Layne Norton

WOD

Bench Press-4-6Reps @80% x5 Sets:
----------------------------------------------
Hang Clean and Press-6-12reps T&G(135#-95#-M/95#-55#-W)
Plate Plyo Push Ups-12
Supine Ring Rows-15-30reps(Unbroken Sets)

x4 Rounds:
-----------------------------------------------

Ricky C. Making some Gainz!

WOD

HSPU-4
Strict Pull Up-8
Double Kettlebell Racked Step Up-12(6.6-Alternating)-2x53#-44#-M/2x35#-25#-W

AMRAP-22min:
------------------------------------------------------------------

Weekend Running Crew:

Maria, Emily, Diana, & Jesus after a 6 Mile Run 

WOD

Lateral Burpee-8

OHS-Max Reps with Remaining Time: (115#-105#-M/85#-75#-W)

90sec on/40sec Off x10 Rounds:

--------------------------------------

Maria and Jay-Tandem Skydive

Happy Birthday Jay!

Yesterday a few of us from the gym did a pre B-Day celebration with Jay by jumping out of a plane at Skydive San Marcos!! What a RUSH!!

WOD

Skill Work: Kipping/Butterfly Pull Up and HSPU / Free Handstand 

----------------------------------------------------------------------------------

EMOM: 22min Even/Odd

Even-Double Unders-30, Swings(A)-10(70#-M/53#-W)

Odd-Pull Ups-12(or Burpee-12)

----------------------------------------------------------------------------------

Friday's WODs

Weightlifting Posted in the Red Room
----------------------------------------------
SWOD:

Dumbbell Bench Press-6-10reps
Plate Halos-12CW/12CCW(35#-M/25#-W)
Deadlift-4-6reps @75%-80% T&G

x5 Rounds:
----------------------------------------------
Skill: Pull Up/Muscle Up
----------------------------------------------
Conditioning:

800M Run
Double Under-50
Weighted Push Up-40(25#-M/15#-W)
Ab Crusher-30(25#-M/15#-W)

x3 Rounds For Time AFAP
-----------------------------------------------

WOD

Bulgarian Split Squat-8-10reps(80#-60#-M/53#-40#-W)

x4 Sets:
---------------------------------------------------------------------
Strict Pull Up-8
2KB Squat-Max Reps(2x70#-M/2x44#-W)

AMRAP-12min:
----------------------------------------------------------------------

Bulgarian Split Squat